Fasting has proven health benefits that include the elimination of toxins, support for digestive health, and relief to the gut. In addition, it enhances fat burning and encourages mindful eating and portion control.
Yet, as experts point out, fasting is not just about not eating, it is about eating and hydrating properly.
To all those who observe nine days of fasting during Navratri, here are some tips to maintain optimal health during this period:
1. Focus on nutrient-dense foods: Dr Rajiv Kovil, Head of Diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative said that the focus, especially for those with existent health challenges like diabetes, should be on nutrient-dense foods such as fruits with low glycaemic index (eg. oranges, banana, kiwi fruit) and fibre-rich vegetables. These keep blood sugar levels in check while maintaining energy. Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds offer healthy fats and protein while keeping carbs low.
2. Avoid consuming large meals after long gaps: Eat at regular intervals to avoid blood sugar spikes or drops, and eat small meals.
3. Opt for ghee in moderation while going easy on deep-fried food. Rock salt, which contains some essential minerals, should also be used in moderation.
4. Monitor blood pressure and heart rate: Dr Narander Singla, Lead Consultant - Internal Medicine at the CK Birla Hospital, Delhi suggested that key health indicators such as blood pressure and heart rate should be monitored by those with comorbidities. He emphasised the need to listen to one’s body and to consult a doctor immediately if dizziness, nausea, chest pain, or extreme fatigue is experienced.
5. Aim for 8-10 glasses of water: Herbal teas like peppermint, chamomile, and ginger can also be refreshing and beneficial for digestion, without adding calories. Coconut water is an excellent option as it contains electrolytes that help maintain fluid balance. Avoid caffeine while fasting since it can act as a diuretic (that leads to frequent urination) potentially leading to dehydration.
6. Excercise regularly: Short walks, gentle stretching and yoga are good exercise options.
7. Modify fasting if required: Fasting is not for everyone Pregnant or breastfeeding women should avoid fasting, as it can deprive the baby of essential nutrients. The bodies of children and teenagers require consistent nutrition to support growth and proper development so they shouldn’t either as should those with a history of eating disorders. Older adults may need to modify fasting due to the risk of dehydration, electrolyte imbalances, and potential nutrient deficiencies. People with kidney disorders, severe gastritis acid reflux, or any other illness or recent surgery should avoid fasting.
Fasting should always be approached with caution, and professional advice is essential when in doubt.
